5 new ways to lower blood pressure naturally

Heart disease, stroke, dementia, kidney failure. Just reading about all the serious health problems associated with high blood pressure is enough make your numbers spike. The good news is that the list of natural tools that can help bring your blood pressure down continues to grow. And these tactics can make a big difference: Lifestyle changes are as important, if not more important, than medication for lowering blood pressure.

Here are a few surprising ideas:

1. Turn your phone to silent

If you’re looking for an excuse to go off the grid for a few hours, here it is: A ringing cellphone can cause your blood pressure to jump as much as seven points, according to Italian research presented at the 2013 meeting of the American Society of Hypertension. The reasons aren’t fully understood, but experts suspect that the disruption that comes from a call could make some people — particularly those who are less accustomed to using cellphones or don’t receive tons of cell phone calls — momentarily anxious.

2. Order like a vegetarian

Next time you’re dining out, opt for a veggie burger instead of meat. According to an analysis published in JAMA Internal Medicine, sticking to vegetarian fare can lower your blood pressure by up to 7 points — about the same drop you’d get from losing 11 pounds. Plant foods are low in blood pressure-raising sodium and high in blood pressure-lowering potassium.

3. Say hello to the sun

Low levels of vitamin D are thought to contribute to high blood pressure, finds a British analysis of 35 studies. But rather than popping a supplement, get your D plus an extra blood pressure-lowering benefit by soaking up a little bit of sun. In a Journal of Investigative Dermatology study, 20 minutes of UV ray exposure actually helped blood vessels expand, boosting cardiovascular function and reducing BP independently of vitamin D intake.

4. Sip beet juice

Green smoothies might be having a moment, but you may want to buck the trend and go red instead. Drinking 17 ounces of beet juice can yield a five-point drop in blood pressure in just six hours, according to a 2012 Australian study. The crimson root veggie is rich in nitrates, which is thought to relax blood vessels and improve blood flow.

5. Snack on wild blueberries

These smaller counterparts to conventional blueberries may help blood vessels relax in the face of stress, according to research from the University of Maine. While researchers aren’t exactly sure why, it’s thought that antioxidants can help you maintain healthy blood pressure — and wild blueberries have more phenolics (antioxidant compounds) than conventional ones. If you can’t track down fresh, look for frozen wild blueberries, which tend to be easier to find.